SEALgrinderPT 5-24-12

WOD “Griff”
first do 30 minutes of SEAL grinder PT
Arm circles 10 each way
Figure eight arm circles
wrist stretch – 10 each way
PVC pipe shoulder pass throughs – 10
Standing Lunge – 10 each leg
Press Press Flings (chest stretch) – 10
Jumping jacks – 25
hip mobility drills – 5 (check out SEALFit video on Youtube)
Mountain climbers (aka Chase the rabbit) – 25 – two count
Pushups – regular 20
200 meter run
pushups on blocks – 15
Airborne Heismans – 20
standing pause air squat – 30 seconds
pushups – diamond – 20
air squat – 50
frog jump broad jump – 10
Alternate hand pushup (one forward one back) – 10
swimmers stretch – 10
pushups wide – 20
legs spread hamstring stretch – 10
burpees  – 15 
reverse crunch (laying down) – 25
Heavy weighted Situps – 25
Hanging Heal Claps (see photo on workout page or email me) – 20

then…

Griff
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 backwards

then…
100 pushups for time.  Wear a twenty pound vest if you can.

This workout designed for Mike R., Chris H.,  Travis R., Ann, Chris Covington and all others that seek to improve their bodies and minds.

Post Griff and 100 pushups time to comments below and please ask if you have any questions on the exercises or stretches.